Hold the Ropes
Read on to find these beginner level rope exercise routines to get yourselves started on the fit path.
According to John Brookfield, creator of the original battling-ropes system, battling ropes work each arm independently, eliminate strength imbalances and sculpt our muscles. Depending on various routines, battle ropes can work both our arms, back, legs and core. It beats all the cardio-blues that bore us with the monotony of running, jumping and other aerobically-focused activities. Like the way it should, battle ropes will make you sweat big time whether you do strength training, power or simple cardio.
Tip to begin with
There are very quintessential things to remember before you start working out with ropes. The first thing of course is the grip. It is very important to keep your hand and fingers on the handle while your thumps on the rope. This will help you flick your wrist more easily. Most people start by holding the rope’s handle at the end and that is why they face difficulty in flicking the wrist. This also makes your hands sweaty and slippery. Your feet should be slightly wider than shoulder-width apart while you stand slightly bent in your hips and knees while keeping you back straight and chest forwards. Always throw the rope up and away and not tug it towards yourself as it can cause shoulder injuries. Last but not the least, always regulate your breathing. As the workout requires both strength and cardio fitness at the same time, it is very important that you keep breathing in and out. \
Double Wave
Stand facing the anchor with feet shoulder-width apart. Grasp one end of the rope in each hand so that your palms face each other. Bend knees slightly, brace your core, and move both arms up and down rapidly, creating waves in the rope.
Alternating Wave
Raise one arm to shoulder level and then quickly lower back to start, raising the other arm to shoulder level as you do so. Continue alternating as rapidly as possible without losing form.
Low Alternating Wave
While the movement for this one is exactly the same as the alternating wave listed above, this version brings your lower body into the equation. Instead of standing, you’ll lower down into a squat, keep your core engaged, and then move your arms as you do with the alternating wave.
Shoulder Circles
Put your shoulders to work! Though this move looks simple, it’ll yield serious shoulder strength, which is ideal for boxers and swimmers in particular. Stand with feet shoulder-width apart and knees slightly bent. Grasp the rope with palms facing down, lift arms over your shoulders, and move your arms in circles. Perform clockwise circles for 30 seconds, then counter-clockwise for another 30 seconds.
Snakes on the Floor
This routine is the ultimate shoulder workout. Stand facing the anchor and position your feet a little wider than shoulder-width apart, holding the ropes by your sides. Lower into a squat, pulling your arms wide and keeping them parallel to the floor. Without crossing hands, move your arms in toward one another and then back out—your goal is to make the ropes look like two snakes on the floor.
Shoulder Press
No need to limit your shoulder presses to barbells and dumbbells—you can use battle ropes too! Hold the ropes on your shoulders (make sure there’s tension on the ropes). Press the ropes upward as you straighten arms overhead. Bring them back down to the start position.
From the November 2020 issue of FHM India.
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